CrossFit WOD: Lynne

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Scenario 1 (The Globo Gym):

You walk into the gym and see no less than 4 people doing some sort of bench press, either on a machine, dumbbells, or barbell. They’re doing incline, decline, single-arm presses—you name it. All for the sake of a big chest pump.

Scenario 2 (CrossFit):

You walk into the gym and there's no space to do your pec-pumping bench press. You say to yourself, “This is not a gym! I can’t bench here!” Now, granted, bench presses aren’t something that CrossFitters do often, but it is something that they will perform periodically (especially on a Friday night before heading out for the evening). That’s where this week’s benchmark workout, Lynne, comes into play.

“Lynne,” as written, is a couplet of body weight bench presses and pull-ups.

Structure: Five rounds for max reps, of body weight bench presses and pull-ups. Unlike Fran, Helen and Baseline, which we’ve covered, “Lynne” is not for time. You may take as long as you need to perform all five rounds. But why? Periodically, a WOD (Workout of the Day) with a name will come up. These benchmarks are used as tests and measurements to see how far you’ve progressed since the last time you performed them. If you're improving at the benchmarks, you’re getting fitter and developing athletically. So use “Lynne” as a measure of fitness and as a benchmark that can be monitored over time to record an increase in strength, power and muscular endurance.

Lynne

5 rounds, for max reps

> Body weight Bench Press
> Pull-ups

Note: If you cannot bench press your body weight, scale the weight down to something you can manage 3-5 reps of in the first round.